Go Small for Lasting Change

You have the brand new workout gear, gym membership, or new diet program. Motivation is high and 2023 is YOUR year to get healthy. How can you make that resolution stick after motivation is gone? It is all about creating habits around those resolutions. And it doesn’t take 21 days to “wire in a habit” as long as the ability and prompts are present. This information is based on the work of BJ Fogg and James Clear.

First, lower the bar. It can be overwhelming when we set our sights on losing 20 pounds. Celebrate the small wins daily or weekly. “I lost a pound this week,” cue the fist pump. Dopamine, a feel-good neurotransmitter, keeps us motivated when we celebrate anything regardless of how large or small it is. Our brain wants to seek that behavior out again! Change happens when we feel good. Positive emotions wire in the habit. So let’s discuss the A, B, Cs of creating a habit, shall we?

First and foremost, get clear on the goal you want to accomplish. There are two parts to this: the outcome and behavior. The outcome is what you want and the behavior goal is what will get you there. Going small and measurable is the best way to do this! For example, the outcome is I want to eat more vegetables to help me lose weight. The behavioral goal could be, I will have a big salad for lunch every day this week.

A IS FOR ANCHOR

This is a reminder of the new behavior you want to install. We have anchors or prompts that we do every day without thinking twice. Our phone dings, we pick up and see who texts us. If it is raining, we grab an umbrella on our way out the door.

Some types of anchors are environmental (foods in the pantry), internal (stomach growling), and frequency (stopping at a red stop light).

List out your morning, afternoon and evening activities. You will find there are some common themes each day…making coffee, brushing teeth, taking a shower, going to the bathroom. “Habit stack” new behaviors on top of the current ones. Some examples: • While the coffee is brewing, I will do 10 air squats. • When I’m at a red light, I will take 3 deep breaths in and out of my nose • When my phone pings, I will think of something I’m grateful for before checking. • While waiting in the carpool line, I will order my groceries online for pick-up. • I will sleep in my workout clothes so I am ready to go first thing in the morning. You can also have negative “anchors.” In the kitchen, refrigerator and pantry, you may have “not so ideal” food choices in full view. Pull the vegetables out of the crisper and add them on the shelf at eye level. Take social media apps off your phone if they tend to be “time sucks.” Go a different route to work if you tend to stop at the local bakery for a sweet treat. Make the habits you are trying to break harder to do!

B IS FOR BEHAVIOR

Reduce to the ridiculous; make the behavior so small that it is winnable. You can use the two minute rule with this. Some examples: • Instead of the overwhelming task of decluttering your house, set a timer for 2 minutes and clean out a junk drawer. • Get up in the morning, drive to the gym, walk through the doors of the gym and walk right back out! • Go for a 2 minute walk after dinner. • Pour a large glass of water and leave beside your computer. You are setting up the behavior to snowball into something bigger. It makes us feel safe, is easy to do, and doesn’t rely on the fickleness of motivation and willpower.

C IS FOR CELEBRATION

As I mentioned above, celebrate the small wins in order to rewire your brain to cultivate the new habit. Dopamine gets mini hits throughout the day when you give yourself a high five one way or another to keep you going!

Cheers to new habits and your healthiest year yet! Jane

www.healthcoachjane.com . IG @ncjane77 . FB @janedanielinhc

A little about me:

WHO AM I?

Hi! My name is Jane Daniel. I am a proud mom to three healthy boys, a lover of the great outdoors, a forever student, health nut, exercise enthusiast and native of the Triad. I am also a graduate of The University of North Carolina at Chapel Hill. WHAT DO I DO?

I am a holistic health coach with multiple certifications in all things related to health, nutrition and exercise. In 2015, I received my first certification as an Integrative Nutrition Health Coach from the Institute of Integrative Nutrition. I haven’t stopped taking classes since then and hope I never will! The areas I’m most passionate about are my training in Ayurveda, Polyvagal Theory, Female Hormone Optimization and Weight Loss, and most recently the Journey of Intrinsic Health. All of these have one thing in common; the body has the ability to heal itself if we allow it to do so.

Securities offered through LPL Financial, Member FINRA/SIPC, Investment advice offered through Independent Advisor Alliance, a registered investment advisor, Independent Advisor Alliance and Marzano Capital Group are separate entities from LPL Financial.

Making Dollars, Making $ense

Politics and the Market from a Historical View

BY JON MARZANO, AIF®, FOUNDING PARTNER, MANAGING PRINCIPAL

At Marzano Capital Group, we strive to provide education on a multitude of topics that we feel our readers should take note of. In this article, our goal is to educate our readers about how the political cycle tends to affect the markets. The purpose is to provide our readers a basic understanding about what political outcomes could create a potentially more stable and positive environment for business, consumers, and tax payers alike. I believe we all could use a positive slant on a very emotionally charged and sometimes very divisive topic.

We all understand that there are differences in the way people view the government, our elected officials, and their involvement in the economy and our everyday lives. We, the voters, are the benefactors of the decisions made and we are the ones that must live with the decisions made by those that are elected.

It is totally logical to think that one voter’s view can be wildly different than the view of another voter. That difference is not a bad thing. The difference and how it gets negotiated out is at the root of the political process. A functioning democracy, from an American’s standpoint, is one where issues must be negotiated and compromises made. The negotiation process is the check and balance that helps keep the whole process moving forward in a two-sided political system. Someone will give up something to get something else. Assuming all of that negotiating is done on behalf of the voters and not the personal benefit of the elected official, it is a good system that can create positive outcomes for all of us over time. Total power being wielded by one political side alone, red or blue, is not sustainable long term and potentially creates an even more polarized voter base for the future.

Total political control can cause extreme volatility in the stock and bond markets due to the uncertainty that may surround things, such as the agendas of those who wield the most power. History reminds us that this is a real possibility by way of the total or extreme shifts back and forth between the two political parties. It is like the swinging pendulum affect, always swinging to the right and then back to the left, before turning back again. While those swings keep a grandfather clock ticking, they do not have the same affect on our political system.

A little time in the political middle for the next couple of years would be welcome. A check and a balance of power tends to creates better outcomes, less volatility and keeps all stakeholders more engaged. Politics has not been a fun topic recently but if the concept of politics would change from polarization to negotiation, the system may function better in the future.

Having a

60-Something Birthday?

There’s a Lot to Celebrate!

BY DEBORAH BARR

Do you have a 60-something birthday coming up? If so, and if you feel like protesting the number of candles on your next birthday cake, experts have some really exciting news for you. In a TEDx talk called The Most Productive Years of Your Life May Surprise You, mentor and life coach Lloyd Reeb, told his audience, “There’s compelling evidence that the second half of your life and mine could be the very best season of our lives.” Executive mentor Bob Biehl agrees and says even more specifically that your 60s are the most productive years of your life.

In his lecture, Decade by Decade, Biehl says that the operative word for the sixth decade of life is “strategic”. He says that while physical energy may be declining during the 60s, strategic thinking is increasing. In the 60-something years, many people really stop and take stock of their lives. As people age, according to Lloyd Reeb, they begin to value deep, intimate relationships more than they value accomplishments. According to Biehl, in their 60s, people begin to think about all they’ve been through, all they’ve learned, and all they’ve accomplished, and begin to strategically ponder the years ahead. It’s the time in life when thoughtful people begin to ask questions such as:

• How can I make the most of the years ahead? What are the most important things I can be doing during this time in my life? How can I redeploy my expertise and my skills to make a meaningful contribution to other people’s lives?

• The strategic pondering of many 60-something people, however, often collides head on with our culture’s concept of retirement, what

Lloyd Reeb calls the “leisure myth.” He explains that the “leisure myth” is the belief that our best years are behind us, and so we buy into “the idea of packing up our bags and moving to Leisureville.”

It’s a myth, he says, because for “many, if not most,” that definition of retirement is just not very rewarding or fulfilling.

• What IS fulfilling—and exciting, joy-producing, and productive—is the strategic redeployment of the wisdom you’ve acquired, the expertise you’ve gained, and the people skills you’ve honed. This leads not only to greater purpose for your 60-something years, but also opportunities for making a difference in the world as well.

Reeb says that to make the most of the second half of life, which obviously includes the 60-something years, people need to lay some groundwork. They need to “get” three things: • First, they need to get clear on their answers to some questions:

What are your personal strengths? What are you passionate about?

What’s your “calling”? Where does your influence lie?

• Second, they need to get free from what’s holding them back.

For some, it’s stuff—the many things they own. For others it’s the commitments and obligations they’ve made that take up their time.

• Third, they just need to get going!

Whether you are entering your 60s or well into them, push back on the idea that you are “too old” or that “it’s too late” to use your skills to help others or fulfill your dreams. Instead be inspired by what these other 60-somethings have done:

• Herbie Hancock was 67 years old when he won the Grammy for

Album of the Year in 2008.

• Tony Bennett was 68 when he won the same Grammy in 1995.

• Ernestine Shepherd, a self-described “total couch potato until age 56,” was at age 74 named the oldest female competitive bodybuilder in the world by the Guinness Book of World Records. In 2022, at age 86, she is still an active bodybuilder.

• Harland David Sanders (“Colonel Sanders”) was 65 when he incorporated Kentucky Fried Chicken.

• Moses was 80 and his brother Aaron was 83 when God sent them to

Pharaoh to say, “Let my people go” (Exodus 7:7).

• K. Barry Sharpless, age 81, was one of three winners of the 2022

Nobel Prize in chemistry. It was his second Nobel Prize; he won the first at age 60.

For more inspiration, listen to Lloyd Reeb’s TEDx talk, The Most Productive Years of Your Life May Surprise You and Bob Biehl’s Decade by Decade lecture, both on www.youtube.com.

Voted Best Chicken Pie in the Triad!

Enjoy quality time with your family and leave the cooking to us. Call ahead or order online and pick up a hot meal (or sweet treat) to take home and enjoy.

Start the New Year Off Right!

GET FIT IN 2023

BY LESLIE SPEAS

Have you set a New Year’s resolution to get fit and failed in the past? Don’t feel too bad. Studies have shown that about eighty percent of New Year’s resolutions fail. So, what can you do differently in 2023? Here are five suggestions to up your chances of success!

1. START SMALL AND SET REALISTIC GOALS

If your goals are too lofty, you aren’t likely to achieve (change meet to achieve) them. For example, if you set a goal to run a marathon in sixty days and you haven’t been running, you aren’t likely to be successful. Setting a goal to run or run/walk a 5K in ninety days by doing a Couch to 5K Training Program is more realistic.

For behaviors to change, you need to set SMART (specific, measurable, attainable, realistic, and time-bound) goals. For example, you might set a goal to walk thirty minutes a day at least three days a week for the next four weeks. Once you achieve that consistently, perhaps you move on to something else. Focusing on changing habits can be much more effective than setting big goals. And give yourself a break! If you mess up, all is not lost. Show yourself a little compassion and get back in there! 2. STAND UP AT LEAST EVERY HOUR AND MOVE

Most of us live rather sedentary lifestyles. The CDC says that one in four American adults sits more than eight hours a day. Sitting has been called “the new smoking” and can result in wide-ranging health problems. Getting fit isn’t all about exercise. Our bodies were made to move, and to be fit we need to move them!

Even if you are exercising regularly, it is extremely important to move throughout the day. Make a conscious effort to stand up and move around at least once an hour. Do some stretching, take a short walk, and maybe throw in a few pushups or sit-ups.

3. DO SOMETHING YOU ENJOY

There are two common reasons why people don’t exercise regularly.

1. No fun 2. No time

Interestingly enough, we often make time for activities that we find fun. So, find something you enjoy and do that! If you hate to run, then don’t try to start a running program. If you like to dance, look for opportunities to do that. The best exercise is the one you will do. 4. EXERCISE WITH A FRIEND

Most things are better if you do them with a friend, including exercise. You are also more likely to be compliant if you have someone else to answer to. Look for someone with similar goals and interests and who has a comparable fitness level and schedule. Then, cheer each other on and hold one another accountable.

5. EAT RIGHT

Many people seem to think that fitness and diet are two separate things. You work out to build your muscle, and diet to lose weight, right? Wrong. Diet and fitness are more interconnected than you might think. The truth is that diet is just as (if not more) important as fitness when it comes to achieving results. You can’t outexercise a bad diet.

Some general guidelines for eating right are below but note that these are general recommendations and they may differ from person to person depending on your specific situation.

• Eat more whole foods and avoid processed foods • Eat five or more servings of fruits and vegetables every day (Healthy

Eating Pyramid) • Watch the sugar, consuming no more than 24 grams a day (American Heart

Association recommendation for women) • Eat breakfast and include some carbs and protein (WebMD) • Drink water, consuming about 11.5 cups a day (U.S. National Academies of

Sciences, Engineering, and Medicine recommendation for women – includes other beverages and fluids from foods)

Now, you have some tips for success. Let’s do this, ladies!

MEGANBLACKPHOTOGRAPHY.COM

Looking Back at

BY AMY HILL

Throughout the year 2022, Forsyth Woman highlighted many new and long-standing small businesses that serve the Clemmons community day after day. In light of the new year, here’s a quick recap of some of Clemmons’s finest locations.

For all your outdoor power equipment needs!

jacksnewgrass.com

336.712.9977 • 4798 Kinnamon Road

Jack’s New Grass is the Triad’s go-to spot for outdoor power equipment sales and repairs. Family-owned Jack’s New Grass has been servicing the greater Triad area since 1981, and offers customer tutorials on how to safely operate new purchases. The team performs demos outside the shop and won’t allow customers to leave before they feel completely at ease operating the equipment on their own. Single ladies looking to tend to their grass are in luck, as Jack’s New Grass carries a fair share of lightweight equipment. Jack’s New Grass also offers convenient delivery services for customers who don’t have the means to tow their heavy equipment home. Visit the shop’s website at www.jacksnewgrass.com, and find Jack’s New Grass on WXII and Fox 8. Check out the team on Facebook and Instagram at @jacksnewgrass.

5 Locations including Clemmons!

trutkd.com

A Triad staple for the last 10 years, TRU Taekwondo serves and nurtures others, helps Taekwondo students of all ages achieve excellence, and celebrates the success of its staff and students. TRU’s newest campus in Clemmons serves as the perfect middle ground for students and families situated between TRU’s Advance/Bermuda Run and Country Club Road locations. TRU’s Clemmons location functions as an academy, where current members, masters, instructors, and leadership team members can interact with Grand Master Douglas at different intervals. Visit TRU online at www.trutkd.com to read more about TRU’s team, mission, and class schedules. Check out TRU on Facebook and follow the team on Instagram at @trutkd to stay updated on the latest news from the TRU crew. Meet the staff and tour TRU’s newest Clemmons location at 600 Meadowbrook Mall Court Ste 5, or call the campus directly at (336) 448-0152. 2503 Lewisville Clemmons Rd. Clemmons, NC | 336-766-8505

Since working in the jewelry industry at the age of 14, Danny Wingo of Wingo’s Fine Jewelry has grown a strong appreciation for jewelry, and an even stronger affinity for providing unmatched customer service. While customers are able to shop for valuables such as engagement rings and wedding bands, Wingo’s also carries high-end watches, designer rings, pearls, and more. Danny and his team stay busy fulfilling custom jewelry orders from clients and working hard to find a design that will perfectly suit individual customers’ preferences. Visit Wingo’s Fine Jewelry inperson at 2503 Lewisville Clemmons Rd, or call (336) 766-8505 to speak to a team member. Check out Wingo’s Fine Jewelry on Facebook and shop online at www.wingosfinejewelry.com.

2685 Lewisville-Clemmons Road | Clemmons, NC

Tuesday - Saturday 10am - 5:30pm | @ourbanquetingtable

Owned by Jessup and Annie Marion, Our Banqueting Table is a furniture and décor store focused on Fair Trade and shopping with a purpose. Sales at Our Banqueting Table have helped provide food to families throughout Northwest North Carolina through Second Harvest Food Bank. Additionally, Our Banqueting Table supports Mercy House Global, which strives to rescue women in Kenya from human trafficking and invest in their education and occupational skills to prevent them from returning to a life of trafficking. Fair Trade is near and dear to the Marion family’s hearts, which is why they are dedicated to making sure Our Banqueting Table is a cog in the wheel of ending worldwide suffering. Our Banqueting Table sells a wide variety of industrial, modern furniture and accent pieces, as well as pieces with a chic, farmhouse flair. Head to 2685 Lewisville-Clemmons Road in Clemmons on Tuesdays through Saturdays to shop around. Read more about the business and browse online inventory at www.ourbanquetingtable.com, or call the store directly at (336) 448-5058 to speak to a team member. Check out the shop’s Facebook page and follow @ourbanquetingtable on Instagram to stay up to date on the team’s latest news.

Beautifully HypnoticHair Salon

new clients get a free haircut with purchase of highlights

6353 Cephis Drive Clemmons NC 27012 336-955-2766

Treasures Decor Consignment

2671 Lewisville-Clemmons Road Clemmons NC 336.306.9341 | treasuresdecor.net

Stylists at Beautifully Hypnotic Hair Salon are well-versed in leaving their clients with strong, shiny hair and countless smiles. Open since April 2021, salon owners Debi Marion and Nicholas Pettenati set out to create a warm, welcoming environment for clients and stylists alike. At Beautifully Hypnotic, clients are offered a wide variety of services, from top-notch color, conditioning treatments, perms, up-styles and makeup for weddings, along with hair extensions, highlights, keratin treatments, lash and brow services, and hair tattoos. Additionally, barber services such as men’s haircuts and beard and mustache trims are provided, in addition to a hot towel treatment. To book an appointment or consultation online, and to view a list of services offered, visit the salon’s website at www.beautifullyhypnotichairsalon.com. To keep up with the latest news from the salon, follow @beautifullyhypnotichairsalon on Instagram and check out the team’s Facebook page. Walk-in appointments are also welcome. Visit the salon in person at 6353 Cephis Drive.

fullmoonoysterbar.com (336) 712-8200

1473 River Ridge Dr Clemmons, NC 27012

fullmoonclemmons fullmoonoysterbarclemmons

Full Moon Oyster Bar is notorious for its dynamic dining experience, fresh oysters and seafood entrees, and one-of-a-kind team of dedicated employees. Full Moon president Randy Russell puts just as much effort into the food at Full Moon as he puts into creating a close-knit workplace for his staff. Much of the Clemmons’ location’s positive employee morale and strikingly low turnover rates for two decades can be attributed to management’s mission in taking care of its team. Full Moon Oyster Bar patrons are intrigued by menu items with a Cajun flair such as the spicy Shrimp Entoufee and the New Orleans-inspired Crawfish & Alligator Cheesecake. While chowing down on North Carolina gold and cold water oysters, diners never know who they’re going to sit next to each visit. To learn more, visit www.fullmoonoysterbar.com, check out the team’s Facebook page, and follow @fullmoonoysterbarclemmons on Instagram. Visit the Clemmons location for dinner at 1473 River Ridge Dr., and call the store at (336) 712-8200 to speak to a team member. Perfect for new homeowners looking to fill a new space with something old, or consignment connoisseurs in search of unique finds for their homes or offices, Treasures Décor has something in store for everyone. In March, shop owner Tony Hinkle and his team moved Treasures Décor into a brand new location complete with 3,500 additional square feet and a striking storefront visible to customers at 2671 Lewisville-Clemmons Road. With added floor space, customers can spend hours browsing the new location’s designer furniture pieces, taking advantage of some of the best consignment deals in the Triad. Shopping at Treasures Décor is an environmentally friendly way to fill up your new living space. Rather than tossing old furniture in landfills that could easily be salvaged, individuals are able to pass their pieces on to be refurbished and reused by new owners. If you have pieces that are clean and in great condition, send photos to treasuresdecor@yahoo.com or call the team at 336-306-9341 to learn more about the consignment process. Visit www.treasuresdecor.net to learn more about Treasures Décor’s requirements for accepting consignment pieces, along with information on the pick-up process.

Home Decor • Antiques Painted Furniture

10 Vendors restocking weekly!

2550 Lewisville-Clemmons Rd. Mon-Sat 10-6

Clemmons consignment shop Carolina Vintiques is notorious among customers for its charming interior, welcoming staff, and never-ending influx of distinctive modern and vintage home furnishings and decor. In December, Carolina Vintiques celebrated its second anniversary at its Clemmons location at 2550 Lewisville Clemmons Road. Seven full-time vendors, including shop owner Shelle, share floor space in Carolina Vintiques, which generates a constant flow of new, unique inventory for customers. Visit the store in-person and stay posted on the latest news and updates from Carolina Vintiques on Facebook and Instagram. For custom orders and other inquiries, call (336) 829-1173 or email carolinavintiques@gmail.com.